Saturday – 150228

CrossFit Open WOD 15.1

Workout 15.1
9 min AMRAP of:
15 Toes to Bar
10 Deadlift (115/75)
5 Snatches (115/75)
~
Workout 15.1a
6 min to establish a 1RM:
Clean & Jerk
~
Perform both workouts on a 15 minute clock, start Workout 15.1a immediately after finishing Workout 15.1.

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Friday – 150227

Pick  Your Own Poison*

You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks.

*Test 3RMs missed from earlier in the week.  This takes priority over a WOD because these numbers are needed for our strength program beginning next week.

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Thursday – 150226 – “Triplet Tester”

Strength

20 min to establish a 3RM Bench Press

“The Triplet Tester”

11 min AMRAP of:
3-6-9-12-15…etc* of:
Wall Ball (20/14)
Box Jump (24″/20″)
Deadlift (115/75)
*Continue to add 3 reps to each round until time expires.
The 2015 Reebok CrossFit Games Open begins with Rich Froning vs. Mathew Fraser at the live Open announcement at Reebok CrossFit One tonight at 6 p.m. Watch live and get registered at games.crossfit.com.Froning and Fraser finished first and second, respectively, at the 2014 Games.

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Wednesday – 150225

Strength

15 min to establish a 3RM Deadlift

WOD

8 min AMRAP of:
10 Shuttle Sprints*
10 C2B Pull Ups
*1 Shuttle Sprint = 5m out and back

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Tuesday – 150224

Strength

15 min to establish a 3RM Press

WOD

3 Rounds for time of:
15 KB Swings (55/35)
10 KB Snatch, Right Arm (55/35)
5 KB Overhead Squat, Right Arm (55/35)
15 KB Swings (55/35)
10 KB Snatch, Left Arm (55/35)
5 KB Overhead Squat, Left Arm (55/35)

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Monday – 150223

Strength

15 min to establish a 3RM Back Squat

WOD

5 Rounds for time of:
6 Clean & Jerk (135/95)
12 Lateral Burpees over the Bar
24 Double Unders

Get registered here games.crossfit.com.

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